Russet potato vs. Yam — In-Depth Nutrition Comparison
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How are russet potatoes and yam different?
- Russet potatoes are richer in vitamin B6 and iron, while yam is higher in fiber, manganese, and copper.
- Russet potatoes contain 2 times more vitamin B3 than yam. Russet potatoes contain 1.348mg of vitamin B3, while yam contains 0.552mg.
- Russet potatoes have a higher glycemic index (82) than yam (51).
Potatoes, Russet, flesh, and skin, baked and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +28.6% |
| Contains more IronIron | +105.8% |
| Contains more ZincZinc | +75% |
| Contains more PhosphorusPhosphorus | +44.9% |
| Contains more PotassiumPotassium | +21.8% |
| Contains more CopperCopper | +42.1% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +62.7% |
| Contains more SeleniumSelenium | +40% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +144.2% |
| Contains more Vitamin B5Vitamin B5 | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +55.3% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin CVitamin C | +45.8% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +385.7% |
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin KVitamin K | +15% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.354mg | 0.228mg | 10% |
| Iron | 1.07mg | 0.52mg | 7% |
| Starch | 17.45g | 7% | |
| Fiber | 2.3g | 3.9g | 6% |
| Manganese | 0.228mg | 0.371mg | 6% |
| Copper | 0.107mg | 0.152mg | 5% |
| Vitamin B3 | 1.348mg | 0.552mg | 5% |
| Vitamin C | 8.3mg | 12.1mg | 4% |
| Potassium | 550mg | 670mg | 4% |
| Magnesium | 30mg | 18mg | 3% |
| Phosphorus | 71mg | 49mg | 3% |
| Folate | 26µg | 16µg | 3% |
| Protein | 2.63g | 1.49g | 2% |
| Carbs | 21.44g | 27.48g | 2% |
| Vitamin E | 0.07mg | 0.34mg | 2% |
| Vitamin B1 | 0.067mg | 0.095mg | 2% |
| Vitamin B2 | 0.048mg | 0.028mg | 2% |
| Calories | 97kcal | 116kcal | 1% |
| Zinc | 0.35mg | 0.2mg | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| Vitamin B5 | 0.38mg | 0.311mg | 1% |
| Protein per 100 calories | 2.7g | 1.3g | N/A |
| Calories per 10 g protein | 369kcal | 779kcal | N/A |
| Weight per 100 calories | 103g | 86g | N/A |
| Fats | 0.13g | 0.14g | 0% |
| Net carbs | 19.14g | 23.58g | N/A |
| Calcium | 18mg | 14mg | 0% |
| Sugar | 1.08g | 0.49g | N/A |
| Sodium | 14mg | 8mg | 0% |
| Selenium | 0.5µg | 0.7µg | 0% |
| Vitamin K | 2µg | 2.3µg | 0% |
| Choline | 15mg | 16.2mg | 0% |
| Saturated fat | 0.032g | 0.029g | 0% |
| Monounsaturated fat | 0.003g | 0.005g | 0% |
| Polyunsaturated fat | 0.054g | 0.06g | 0% |
| Tryptophan | 0.027mg | 0.012mg | 0% |
| Threonine | 0.086mg | 0.052mg | 0% |
| Isoleucine | 0.085mg | 0.05mg | 0% |
| Leucine | 0.125mg | 0.094mg | 0% |
| Lysine | 0.137mg | 0.058mg | 0% |
| Methionine | 0.041mg | 0.02mg | 0% |
| Phenylalanine | 0.104mg | 0.069mg | 0% |
| Valine | 0.131mg | 0.06mg | 0% |
| Histidine | 0.044mg | 0.033mg | 0% |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +76.5% |
| Contains more CarbsCarbs | +28.2% |
~equal in
Fats
~0.14g
~equal in
Water
~70.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains more Mono. FatMonounsaturated fat | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +11.1% |
~equal in
Saturated fat
~0.029g
